Loosen tight hips and feel more flexible with these 5 physiotherapist-approved exercises! Join Mobile Physio as we guide you through a quick routine to improve hip mobility, increase range of motion, and reduce stiffness—perfect for athletes, desk workers, or anyone wanting healthier hips.
What’s Inside:
• 90/90 Hip Rotations • Hip Flexor Stretch (Lunge) • Glute Bridge • Standing Hip Circles • Pigeon Pose
✅ Perform 3–4 times per week for best results. 👍 Like, share, and follow Mobile Physio for more expert physiotherapy tips and full-body mobility routines.
00:00Welcome back to Mobile Physio. Today I'm sharing 5 physiotherapist-approved exercises to improve hip mobility, reduce stiffness, and help you move freely, whether you're an athlete, desk worker, or just want healthier hips.
00:13Quick safety note, remember, work within a pain-free range and check with your healthcare professional if you have any injuries or concerns.
00:2190-90 hip rotations, sit with one leg in front at a 90-degree angle and the other behind you at 90 degrees. Gently lean forward, feeling the stretch in your front hip, hold 20-30 seconds, then switch sides, this targets both internal and external hip rotation.
00:38Hip flexor stretch, kneel with one leg forward. Other knee down, tuck your pelvis slightly and shift forward until you feel a stretch at the front of your hip, hold 30 seconds each side to open tight hip flexors.
00:50Glut bridge, lie on your back with knees bent, press through your heels to lift your hips, squeezing glutes at the top, do 10-12 slow reps to strengthen glutes and support hip extension.
01:01Dynamic hip circles, stand holding a wall or chair for balance, lift one knee to hip height and draw gentle circles outward and inward, perform 8-10 circles each direction per leg to improve joint mobility.
01:13Pigeon pose, from a plank, bring one knee forward and lay the shin across your body, ease your chest over the front leg for a deep stretch in the outer hip, hold 20-30 seconds each side.
01:25Cool down wrap-up, finish with a few slow hip circles standing to relax the area, aim to practice these moves 3-4 times a week for noticeable gains in flexibility and comfort.
01:35If you found this helpful, give it a thumbs up and subscribe to Mobile Physio for more physiotherapist-guided exercises and mobility tips.
01:43Drop a comment if you have questions or want to see routines for other body parts.
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